What happens to your muscles when you sit?

SittingMusclesChair sitting is unique in that Gluteus maximi are totally relaxed at the same time as having an upright torso, and they are therefore not able to contribute to lumbar extension and back stabilization as they usually do. Without the help of the Gluteal muscles, the Erector Spinae muscles above become tired and painful in a very short time, and give up fighting to maintain the correct “hollow” in the lumbar spine.

The diagram on the left indicates what happens to three key muscles when you spend long periods of time sitting.

The Hamstrings (H) are shortened by sitting.  Also, during sitting, the Gluteus Maximus (GM) is relaxed and unable to tension the lumbosacral fascia.  This means the Errector Spinae (ES) muscle group must therefore perform the entire lumber extension workload.

This article discusses the link between lower back pain and the following muscle problems:-

  1. Shortening of the hamstring muscle.
  2. Overworking of the Erector Spinae muscle group and the development of trigger points.
  3. Overworking of the Iliopsoas muscle group and the development of trigger points.

Hamstrings are shortened and inactive while sitting causing tension.  This is so common I will write a separate blog most on Hamstrings.

Without the help of the Gluteal muscles the Erector Spinae muscles become tired and painful very quickly and struggle to maintain the correct “hollow” in your lower back.  Even thought you may consider sitting an apparently restful posture it is actually an intense workout for the Erector Spinae and the Iliopsoas muscle groups.

If you are not using a full and appropriately shaped chair back, your Iliopsoas muscles must pull your torso forward to stop you falling backward, and they have to do that at the short end of their range of contractile length. That is a sure fire recipe for Iliopsoas muscle shortening and development of trigger points. Here are some indications that you have a shortened Iliopsoas

  • Diffuse achy – type pain radiating out from the groin area to the lower back, and possibly around to the side of the hip and the butt area. If the trigger points in the groin are not pressed, the pain is not sharp or stabbing.
  • Relief of pain is often experienced by sitting down.
  • Worse upon lengthening the iliopsoas, i.e. when one stands up, or straightens the hip joint.
  • Worse for doing situps.
  • Worsened by externally rotating the hip (i.e. making the knee cap look outward) when the hip joint is fully extended.
  • In patients with sciatic nerve pain, lying flat on one’s back with the legs out straight causes the trigger point tightened iliopsoas to compress the lumbar vertebrae together, with the result that the nerve roots of the sciatic nerve are compressed too.
  • When lying flat on one’s back, doing a straight leg raise reveals weakness on the affected side.
  • In patients with sciatic nerve pain due to nerve root compression, lying flat on one’s back with legs out straight stretches that trigger point tightened iliopsoas. The result is that the iliopsoas compresses the lumbar vertebrae together, and the the nerve roots of the sciatic nerve are compressed at the same time.

All the side effects of sitting for long periods of time can be addressed by deep tissue massage.

Related Posts

  • Headaches – How to tell when they are serious

    More than 10 million people in the UK get headaches regularly, making them one of the most common health complaints. The most common treatment is to take a pain killer.  In previous blog posts I have explored other treatments including

    Most headaches aren't serious and are easily treated.  However it is important that anyone with a headache “that is out of the norm” should see their GP as soon as possible. Particularly if the headache is more likely to be serious i.e.:
    • it occurs suddenly and is very severe – often described as a blinding pain unlike anything experienced before
    • it doesn't go away and gets worse over time
    • it occurs after a severe head injury
    • it's triggered suddenly by coughing, laughing, sneezing, changes in posture, or physical exertion
    • you have symptoms suggesting a problem with your brain or nervous system, including weakness, slurred speech, confusion, memory loss, and drowsiness
    • you have additional symptoms, such as a high temperature (fever), a stiff neck, a rash, jaw pain while chewing, vision problems, a sore scalp, or severe pain and redness in one of your eyes
    Tension headaches (see headache categorization) are one of the most common complaints we see in the Vitality Therapy treatment rooms, and Seated Acupressure Neck & Shoulder massage is what we recommend. (Book here)

  • Does Reflexology help foot pain/tension or plantar fasciitis?

    One of the most frequent questions I am asked by clients, is "will reflexology help my foot pain/tension or plantart fasciitis"? Reflexology is a whole body treatment, where the therapists stimulates reflex points on the feet to effect healing in the corresponding parts of the body. Reflexology allows the body to rebalance, which assists you to:

    • De-stress
    • Improve your sleeping patterns
    • Reduce anxiety
    • Calm an over active mind
    • Relax the body to aid digestion
    Reflexology does not work on the muscles of the feet. So the short answer is no, reflexology does not help with foot pain/tension or Plantar Fasciitis. (For more information on Plantar Fasciitis see previous blog post >> http://vitalitytherapy.co.uk/blog/heel-pain-part-1) If you have any aches, pains or tension in either of your feet then a deep tissue leg massage is the best treatment for you. The reason for treating the whole leg, rather than just the foot is that some of the muscles that control the foot i.e. flex or extend it start just under the knee and the same is true for the some of the muscles that control the toes. This is why if a client comes to Vitality Therapy with a foot issue we always massage the leg as well as the foot. So if you have problem with your feet why not book in for a deep tissue leg massage.

  • What is good standing posture?

    We all know we need to maintain good posture, but what exactly is good standing posture? Good standing posture When standing, keep these tips in mind:

    • Keep your shoulders back and relaxed.
    • Pull in your abdomen.
    • Keep your feet about hip distance apart.
    • Balance your weight evenly on both feet.
    • Let your hands hang naturally at your sides.
    Try not to tilt your head forward, backward or sideways, and make sure your knees are relaxed — not locked.

    Take the wall test

    To test your standing posture, take the wall test. Stand with your head, shoulder blades and buttocks touching a wall, and have your heels about 2 to 4 inches (about 5 to 10 centimeters) away from the wall. Reach back and slide your hand behind the curve in your lower back, with your palm flat against the wall. Ideally, you'll feel about one hand's thickness of space between your back and the wall. If there's too much space, tighten your abdominal muscles to flatten the curve in your back. If there's too little space, arch your back so that your hand fits comfortably behind you. Walk away from the wall while maintaining this posture. Keep it up throughout your daily activities.

    Check out your reflection

    To see if you're keeping your shoulders straight, stand in front of a mirror. Aim to keep your shoulders square and relaxed.

    It all adds up

    Although good posture should be natural, you might feel wooden or stiff at first if you've forgotten the sensation of standing up straight. The key is to practice good posture all the time.  Remember its never to late to start practicing good posture.